Season 23/24 2023 Dublin (1305) HYROX (1137) Men (774) Whelan Pa

Whelan Pa Hyrox Result

Dive into this athlete’s performance at 2023 Dublin using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Performance Highlights

IRL IRL Flag Men 40-44 #113046 01:36:57 74th in AG | Top 56.1% 462nd | Top 59.7%
-02:06
45:29
Run Total
-00:15
05:41
Avg. Lap
-01:40
03:17
Best Lap
+03:05
44:14
Workout Total
+00:23
05:31
Avg. Workout
-00:57
07:20
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Whelan Pa's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Whelan Pa's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Whelan Pa's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Whelan Pa's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 05:41. Check the detail of the improvement plan below.

03:49 Potential Improvement 67.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 03:49 09:34 to 05:45 67.2%
Wall Balls 01:37 09:01 to 07:24 28.4%
Sled Pull 00:15 05:46 to 05:31 4.4%
Ski Erg 00:00 04:28 to 04:28 0.0%
Sled Push 00:00 02:55 to 02:55 0.0%
Burpees Broad Jump 00:00 05:25 to 05:25 0.0%
Rowing 00:00 04:59 to 04:59 0.0%
Farmers Carry 00:00 02:06 to 02:06 0.0%
Run Total 00:00 45:29 to 45:29 0.0%

Splits Time

Whelan Pa Perfect Race
Splits Total Average Total
Running 1 03:17 00:00 04:59 -01:42 00:00 +00:00
Ski Erg 04:28 03:17 04:38 -00:10 04:59 -01:42
Running 2 05:33 07:45 05:26 +00:07 09:37 -01:52
Sled Push 02:55 13:18 03:17 -00:22 15:03 -01:45
Running 3 05:46 16:13 06:00 -00:14 18:20 -02:07
Sled Pull 05:46 21:59 05:39 +00:07 24:20 -02:21
Running 4 05:43 27:45 05:57 -00:14 29:59 -02:14
Burpees Broad Jump 05:25 33:28 06:23 -00:58 35:56 -02:28
Running 5 06:06 38:53 06:12 -00:06 42:19 -03:26
Rowing 04:59 44:59 05:04 -00:05 48:31 -03:32
Running 6 06:02 49:58 06:01 +00:01 53:35 -03:37
Farmers Carry 02:06 56:00 02:26 -00:20 59:36 -03:36
Running 7 06:16 58:06 06:00 +00:16 01:02:02 -03:56
Sandbag Lunges 09:34 01:04:22 05:57 +03:37 01:08:02 -03:40
Running 8 06:48 01:13:56 06:56 -00:08 01:13:59 -00:03
Wall Balls 09:01 01:20:44 07:45 +01:16 01:20:55 -00:11
Roxzone 07:20 01:36:57 08:17 -00:57 01:36:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Pa Whelan had a solid performance in the 2023 Dublin Hyrox race, finishing in the top 40% overall and in the top 37% of his age group. His overall time of 01:36:57 was respectable, and he showed strength in several segments, particularly in the running and sled push.

Pa's total running time of 00:45:29 was 25 seconds faster than the average, indicating that he has a good running profile and should continue to focus on building his strength. His best running lap time of 00:03:17 was an impressive 01:33 faster than the average, showcasing his speed and endurance. Pa should continue to prioritize his running training to maintain and improve this aspect of his performance.

Segments to Improve


1. Sandbag Lunges:
Pa lost a significant amount of time in the Sandbag Lunges segment, finishing 03:42 slower than the average. To improve in this area, he should focus on building strength and endurance in his legs and core. Exercises such as squats, lunges, and deadlifts can help improve his overall lower body strength. Additionally, incorporating specific sandbag lunges into his training routine will help him become more efficient and comfortable with this movement.

2. Wall Balls:
Pa also struggled in the Wall Balls segment, finishing 01:22 slower than the average. To improve his performance in this area, he should focus on building upper body strength and endurance. Exercises such as shoulder presses, push-ups, and medicine ball throws can help improve his strength and power in this movement. Additionally, practicing the wall ball movement with proper form and technique will help him become more efficient and effective.

3. Running 7:
Pa lost significant time in the Running 7 segment, finishing 00:17 slower than the average. To improve his performance in this segment, he should focus on building his endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him improve his overall running performance. Additionally, practicing transitions between different movements during his training sessions will help him become more efficient and save time during the race.

Strategies


To improve performance during the race, Pa should consider the following strategies:

1. Pacing:
Pa should focus on maintaining a consistent pace throughout the race to avoid burning out too early. He should start at a comfortable pace and gradually increase his intensity as the race progresses.

2. Transitions:
Pa should work on improving his transition times between different segments. Practicing smooth and efficient transitions during training sessions will help him save valuable time during the race.

3. Mental Preparation:
Pa should focus on mental preparation to stay focused and motivated throughout the race. Setting clear goals and visualizing success can help him maintain a positive mindset and push through any challenges that may arise.

4. Nutrition and Hydration:
Proper nutrition and hydration are essential for optimal performance. Pa should ensure he is fueling his body with the necessary nutrients and staying hydrated before, during, and after the race.

Overall, with continued training and focus on the identified areas for improvement, Pa has the potential to further enhance his performance in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Pickering Harry 2024 Melbourne 01:36:53
Gallegos Valdés Humberto 2024 Mexico City 01:37:21
Lorenzen Uwe 2018 Hamburg 01:37:22
Weber Elmar 2024 Stuttgart 01:36:57
Pell Rob 2024 Sports Direct HYROX London 01:36:57
Lennon Mickey 2023 Dublin 01:36:50
Van Den Heuvel Nick 2023 Amsterdam 01:36:50
Del Pino José Miguel 2024 Malaga 01:36:55
Vlietstra Hylke 2023 Amsterdam 01:36:32
Kulling Ulf 2019 Leipzig 01:36:36

Measure Your Performance Against Top Athletes

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2024 Dublin 01:29:22

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